Cumulative aches and pains....

[layzellm]

So my pattern so far has been to complete my C25K set every other day, but also do a 5k(ish) walk every lunchtime 5 days a week. Today, a 'rest' day in my C25K, I am thinking of not walking, as I am aching a bit in my calves, thighs, hips, knees...… Is the 5 days a week walk a bad idea? Should I walk today to 'work the kinks out' or is it hampering my recovery? Week 5 run 1 is tomorrow at 6am... want to make sure I am good to go.... Opinions anyone?

[Speedy60 Graduate]

I also walk every day, and always have. It should still count as a rest day, but if you're feeling sore, it might be best to give it a miss today. Make sure you're doing your cool down stretches after each run and go slower. I find swimming the best rest day activity.

I completed the programme with two rest days between each run because I was a bit paranoid about injuries stopping by other activities. It took me 11 weeks but worked a treat.

[Hidden]

I was a daily walker before C25K and have started to have proper rest days now - only once a week but I may make it more as I run further/longer. I do think we need time to recover and even walking is an impact activity.

I keep meaning to do something like strength training on rest days. I know I should!

[Hidden]

I have a dog, so walk daily, although my dog covers much more distance than me as she runs in circles!

I guess it depends how much walking you are used to doing? If you were regularly walking before starting c25k then that's great. If not, and you have started walking longer distances more frequently to compliment c25k, then I think that's also brilliant. If it is the latter, it could be that you are walking a little too far on your rest days and just need to reduce the length of your walks rather than stopping walking completely. New running legs do take their time to develop and they can be niggly things while our muscles adjust to what is being asked of them. Try allowing your legs a complete day of rest and see how they feel.

Keep stretching and drinking water, even on rest days and after walks as well as runs. Dehydration really contributes to muscle aches. I invested in a foam roller and have just posted about my experiences with that. It's a torture tool but it is really helping me!

Good luck and keep going. I hope you find something that works for you 😊🏃‍♀️.

[UnfitNoMore Graduate]

There’s nothing wrong with a rest day! Just keep the legs nice and loose and don’t sit for long periods of time. Walking is good... a lot of what you’re asking though depends on how much walking you are used to, and how briskly you walk. If you’re relatively new to walking, a 5k brisk walk is a lot and would be better built up to slowly, maybe not walking on run days. Slower walking may be easier to put in without issue... so maybe do that on running days, brisker on other days.